E 75 | How to Keep Athletes Strong All Season (The Minimal Effective Dose)

Episode SummaryMost athletes finish the season slower, weaker, and more banged up than they started. That is not bad luck. It is a coaching decision with a delayed invoice.In this episode we go through exactly what the research says about holding onto strength, power, and speed across a full competitive season, why so-called maintenance done wrong is really just managed decline, and the step-by-step framework to keep athletes sharp without burning them out.WHAT WE YOU WILL LEARNHow fast athletes actually detrain, and which qualities you lose firstWhy power and speed fade before maximal strength, and why that is the dangerous blind spotThe minimal effective dose, and how one quality session a week can hold the lineThe interference effect, and why the sport is already supplying your conditioningHow to monitor and autoregulate so you prevent burnout instead of causing itA six-step in-season programming framework you can run this weekHow to taper into the games that actually matterKEY RESEARCH REFERENCEDMujika & Padilla (2000), Detraining I & II — Sports MedicineRonnestad, Nymark & Raastad (2011), In-season strength maintenance frequency — JSCRBickel, Cross & Bamman (2011), Exercise dosing to retain adaptations — MSSEHickson (1980), Interference effect — Eur J Appl PhysiolWilson et al. (2012), Concurrent training meta-analysis — JSCRGabbett (2016), Training-injury prevention paradox — BJSMPareja-Blanco et al. (2017), Velocity loss in resistance training — Scand J Med Sci SportsBosquet et al. (2007), Tapering meta-analysis — MSSEDISCLAIMERThis podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.Subscribe & Review:If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comMy FREE Newsletter — training insights, programming education & no-fluff content delivered straight to your inboxFree 3-Minute Performance Audit — find out what's actually limiting your results (and what to do about it)Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.